Improving swimming through Pilates
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1 Improving swimming through Pilates Cleia Ramsey 10 Mar BASI Training Class Herndon, VA
2 Introduction As a mother of two swimmers, I spend many hours at the pool deck and have learned a lot about swimming by observing swimmers and attending countless swim meets. After so many years immersed in the swim culture, I decided to try it myself. So at the age of 44, I dove, literally, into a new sport! Since I was familiar with the water and the sport, it was not a difficult start and after a couple of months I felt very confident swimming laps. I quickly realized that, although my kicks were strong thanks to strong leg muscles resulting from running and dancing when I was younger, my upper body and core needed strengthening in order to improve my performance. 2
3 Table of Contents Introduction...2 Anatomical Description. 4 Case Study. 7 Conditioning Program..8 Conclusion 11 Sources 12 3
4 Anatomical Description Chest - Swimming primary muscles The primary muscle of the chest, the Pectoralis major, join and cross the shoulder joint, attaching to the humerus. As the pectoralis major contracts and pulls on the humerus, the following movements take place at the shoulder joint: flexion, extension, adduction, and internal rotation. The latissimus dorsi is a triangular flat muscle that arises from the lower thoracic vertebra and the posterior iliac crest. It is responsible for extension, adduction, and (medial) internal rotation of the shoulder joint. 4
5 Shoulder - Scapula Stabilization The shoulder is composed of the scapula, the clavicle and the humerus. The main stabilizers of the scapula are the serratus anterior, the trapezius (upper/middle and lower), the rhomboids (major/minor), and the levator scapulae. These muscles are responsible for the pivoting movements of the scapula: upward, downward, retraction, protraction, upward and downward. Core: Keeping the swimmer stable Four paired muscles form the abdominal wall, consisting of the transversus abdominis, internal obliques, rectus abdominis and external oblique. These muscles extend from the rib cage to the pelvis. The abdominal muscles are responsible for forward flexing the trunk (when both sides contract) or when only one side contracts, it helps to rotate and/or laterally flex the trunk. In addition to these movements, the abdominal muscles are also responsible for the stabilization of the lower back and trunk. 5
6 Arms: Swimming primary muscles The triceps brachii is a large muscle on the back of the arm. It is the primary extensor of the elbow joint. It is composed by three different muscle bundles. Two of them (lateral head and medial head) attach on the humerus, while the long head attaches to the scapula. The main antagonist of the triceps brachii is the biceps brachii. The biceps brachii is a two headed muscle that arises on the scapula and join to form a single muscle belly which is attached to the upper forearm. Together with the brachialis, the muscle that lies beneath the biceps, it is responsible for the elbow extension. The supination of the forearm is also done by the biceps brachii. 6
7 Case Study I am a 46 old woman who has a relatively active life style; I started swimming laps at age of 44. After two years of coached swim practice I have achieved a plateau and have not being able to increase my speed. Through swim drills, the swim coach observed that I have a strong kick but lack upper body strength for a strong catch (initial phase where the hands enter the water) and pull (the action of moving the arm through the water). She recommended that I strengthen my core muscles to improve my balance in the water. 7
8 Conditioning Program This conditioning program is a whole-body training however empathizes upper body strength, focusing on the primary movers during the propulsive phase of the stroke. For most swimming strokes (freestyle, butterfly and breaststroke) the majority of the force is generated by the pectoralis major and the latissimus dorsi. It is also important to strengthen the biceps brachii and brachialis. These muscles initiate the catch phase of the stroke which is finalized in the pull phase by the triceps. In addition to strengthening the muscles mentioned above, it is fundamental to strengthen the scapula stabilizers (serratus anterior, trapezius, rhomboids, and levator). These muscles are fundamental to provide a firm anchor point to the propulsive forces generated by the arms. This is important not only for stroke efficiency but also to avoid injuries. If these muscles are weak, too much stress can be put on the rotator cuff. This program will also focus on the core stabilizers (transversus abdominis, rectus abdominis, internal oblique, external oblique and erector spinae). A strong core is key to maintain balance in the water and to serve as a link between the movements of the upper and lower body. This link is fundamental to efficient stroke mechanics. 8
9 Block/Equipment Exercise Explanation Warm up - Mat Foot Work Reformer Abdominal Work Reformer Hip Work Reformer Spinal Articulation - Cadillac Stretches Cadillac Full Body Integration Cadillac Roll Down Pelvic Curl Spine Twist Supine Chest Lift Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances Double Leg Double Leg with Rotation Extended Frog Extended Frog Reverse Circles up/down Tower Shoulder stretch Kneeling Cat Stretch These exercises will warm up the spine and abdomen and get the body ready for the next exercises. The foot work on the reformer focuses on the hamstrings and quadriceps, both important muscles for a strong kick. The quadriceps are recruited during the propulsive phase of the kick and the hamstrings is recruited during the recovery phase. During the kicking motion, the foot is in plantar flex, therefore the importance of the calf raises and prances exercises to strengthen the ankle plantar flexors. These two abdominal exercises are optimal for swimmers. They focus on the core stabilizers and also strengthen the hip flexors. The propulsive phase of the flutter kick begins with core stabilization and then is initiated by the hip flexors. The goal is to progress to teaser, which also addresses core stabilizers and hip flexors. The objective of these exercises is hip adductor strength and stretch, hip extensor control and pelvic lumbar stabilization. All important aspects for a strong and efficient kick. Strengthen core as well as improve hamstrings stretch and hamstring control. Swimmers benefit from a looser hamstring. A tight hamstring might affect the positioning of your pelvis (posterior tilt) which would impact negatively your balance in the water. This exercise is very good for swimmers since it will increase shoulder mobility. To perform this exercise, it is necessary to maintain scapular stabilization, which, as mentioned earlier, is key for a stronger stroke and to avoid shoulder injuries. It also has the objective of shoulder stretch and trunk stabilization, focusing on abdominals and back extensors. 9
10 Block/Equipment Exercise Explanation Arm Work - Reformer Leg Work - Reformer Arm Kneeling Series - Chest Expansion - Up/Down Circles - Triceps - Biceps Side Arm Kneeling Series - Deltoid Reach - Cross Arm Pull - Triceps - Arms Overhead Jumping Series - Parallel Position - V Position - Single Leg Parallel - Leg Changes The arm kneeling series focuses on latissimus dorsi, deltoid, pectorals, triceps and biceps, all primary movers during the stroke. The side arm kneeling series focuses on the deltoids and triceps. Although these muscles are not primary movers during the stroke, they play an important role in the recovery phase and should not be neglected. The Jumping Series Strengthen the quadriceps and foot plantar flexors, both key elements for a strong kick. Lateral Rotation - Reformer Back Extension - Reformer Mermaid Breast Stroke Mermaid focus on abdominals with oblique emphasis, deltoids and latissimus dorsi. It also helps with training scapular stabilization. The muscle focus of this exercise is the back extensors. Strong back extensors help with balance in the water. 10
11 Conclusion The program is composed by exercises that focus on strengthening the muscles recruited during swimming practice, specifically muscles of the upper body and core. Shoulder stabilization is also part of the program as it is an important foundation for an efficient stroke and injury prevention. Since I started the program, I have noticed that my catch and pull are stronger and I am more conscious of core engagement during swimming. 11
12 Sources Mcleod, Ian. Swimming Anatomy Human Kinetics, Print. Isacowitz, Rael. Cadillac - Movement Analysis Workbook. Body Arts and Science International Study Guide, Comprehensive Course Print. Isacowitz, Rael. Reformer - Movement Analysis Workbook. Body Arts and Science International Study Guide, Comprehensive Course Print.12 The hole of the Scapula. National Center for Biotechnology Information. Web. Oct Shoulder Injury Prevention. USA Swimming. Web. Apr
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